If you’re a runner and have ever wanted to do the “flat-out marathon” in under a week, this article will help you get started.
If you’re interested in doing a full marathon, the first step is to get the proper training plan in place.
The goal is to train the body in a manner that allows for maximum efficiency in running.
This is achieved by taking a number of things that you know you’ll want to do during the marathon and then building them up into an exercise plan that will allow you to run your best.
In this article, we’ll take a look at what you need to know about building a flat-out workout plan for your marathon.
The Flat-Out Marathon Plan The flat-OUT marathon plan is designed to work with an intensity of 80-85% of VO2max, which is about 30-35% below your maximum heart rate during the previous half-marathon or half-year marathon.
You’ll need a good base of training to work up to this level of training, so we’re going to break it down into three main categories: 1.
Low intensity endurance training.
For this workout, you’re going in with a low intensity endurance workout.
When you’re starting out, you’ll likely be running your best for about half an hour or more at a pace that will leave you feeling relatively fatigued.
However, if you’re looking to increase your running intensity to about 45% of your VO2 max, you may be better off starting with a lower intensity, such as a 5-minute run, and then gradually ramping up intensity.
You should be able to keep up with your target intensity with the help of an endurance coach or coach-athlete program.
High intensity endurance running.
This type of training can be performed at a faster pace, with higher intensity endurance workouts, but still maintain a similar intensity and mileage.
Depending on your level of fitness, you can either choose a low-intensity or high-intensity training plan.
If you are very fit and are doing well on the race day, you will likely be able increase your aerobic training to about 80% of the VO2-max level you were previously at.
If not, you should be looking to work towards a high-volume aerobic workout.
The key is to keep the intensity up while working towards a higher aerobic capacity.
Running in low intensity training.
This type of exercise is very similar to low intensity running.
You’ll likely have the same training volume and intensity as your training for the flat-outs, but it will take a little longer to get to the same levels of running performance.
Running low intensity for the rest of the marathon.
This training plan will work towards building a low level of fatigue and will allow for a higher level of performance.
In the previous article, I discussed the importance of increasing your aerobic capacity during this training phase, so it’s a good idea to get into that training plan as well.
Running high intensity for other days of the week.
If your aerobic fitness is going to be lower, you might be able for more time in low- and high- intensity training, but you’ll still need to work on improving your strength.
In other words, the more you work on your fitness in a given day, the longer your workouts will be.
This can be a challenge for people who want to be more active during the week, but a training plan can help you find a way to be able do more during the weekends and early spring.
Low-intensity running and recovery.
This workout is designed for the same aerobic capacity as the flat out, but with less of a focus on strength.
It is very easy to do this type of workout if you are already at the aerobic training level you want to maintain, but for some people, it may not be the best choice for a low, high, or ultra-endurance runner.
Rest, recovery, and recovery training.
Rest and recovery are two of the key elements in any training program for your flat-Out marathon plan.
Rest is very important to a healthy, active runner, and it helps your body adapt to the different types of workouts you’ll do in the marathon, from flat-overtime training to full-out training.
In addition, recovery is very key to running well in the race, so if you want a consistent, efficient, and successful marathon, rest is a key element to building a successful recovery plan.
Endurance running is the main training element in this plan.
Most people will train with a running plan with the goal of achieving a maximum speed of about 10% of their VO2 Max during the training run.
However, you also have to keep in mind that if you choose a higher intensity or high volume training